Fruit and nuts are compatible foods that go well together in many snacks and dishes. Both are beneficial to your health; fruit contains fiber and a plethora of vitamins and minerals, and it is also a sweet alternative to processed sugary snacks. Nuts like almonds and walnuts contain healthy poly- and monounsaturated fats, which can help to prevent conditions, such as heart disease, high cholesterol and type 2 diabetes. Combining nuts and fruits is a simple way to create healthy, flavorful dishes and snacks.
Step 1
Top your morning oatmeal with chopped walnuts and fresh blackberries and strawberries. You'll be increasing the protein and dietary fiber, while also adding vitamins and minerals like potassium, magnesium and vitamin C.
Step 2
Consume fruits and nuts together at lunch by combining them in a tossed salad. Mix romaine lettuce, carrots, tomatoes, cucumbers, bell peppers, black olives, chopped apples, walnuts and turkey breast in a bowl. Toss with balsamic vinaigrette.
Step 3
Add almonds to your post-workout smoothie for extra protein, fiber and a good dose of healthy fats. Combine ½ cup strawberries, ½ cup bananas, ½ cup yogurt, 1 cup milk and 2 tbsp. of sliced almonds in a blender and mix until smooth.
Step 4
Make a batch of trail mix yourself by combining 1 cup almonds, 1 cup pumpkin seeds, 1 cup cashews, ½ cup dried cherries, ½ cup dried apricots, ½ cup raisins and ½ cup dried pineapples. Mix well and divide up into small baggies or containers for single servings that are easy to carry in your bag.
Step 5
Bake homemade banana-walnut muffins or bread; make it healthier by swapping the white flour for whole-wheat.
Step 6
Top plain yogurt with sliced almonds, chopped cashews, fresh blueberries and strawberries for a healthy snack that provides protein, fiber, potassium, magnesium, phosphorus, calcium and vitamin D.
Things You'll Need
- Oatmeal
- Blackberries
- Strawberries (for oatmeal, smoothie and yogurt)
- Romaine lettuce
- Carrots
- Tomatoes
- Cucumbers
- Bell peppers
- Black olives
- Apples
- Walnuts (for oatmeal, salad and muffins)
- Turkey breast
- Balsamic vinaigrette
- Almonds (for smoothie, trail mix and yogurt)
- Bananas (for smoothie and muffins)
- Yogurt (for smoothie and yogurt parfait)
- 1 cup milk
- 1 cup pumpkin seeds
- 1 cup cashews
- ½ cup dried cherries
- ½ cup dried apricots
- ½ cup raisins
- ½ cup dried pineapple
- Blueberries
Member Comments